Dumbbell Bench Press vs Smith Machine Reverse-Grip Bench Press Strength Standards
Compare your dumbbell bench press and smith machine reverse-grip bench press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, each rep finishes with full lockout at the top. For the second exercise, lower to light lower-sternum contact; press to elbows within 5 degrees of full extension without bounce, rehooking, support loss, or asymmetric motion. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Smith Machine Reverse-Grip Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the dumbbell bench press and smith machine reverse-grip bench press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Dumbbell Bench Press / Smith Machine Reverse-Grip Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Dumbbell Bench Press vs Smith Machine Reverse-Grip Bench Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Dumbbell Bench Press | 49 lb22.2 kg | 77 lb34.9 kg | 119 lb54 kg | 154 lb69.9 kg |
| Smith Machine Reverse-Grip Bench Press | 93 lb42.2 kg | 124 lb56.2 kg | 161 lb73 kg | 202 lb91.6 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 126 lb57.2 kg | 162 lb73.5 kg |
| Smith Machine Reverse-Grip Bench Press | 99 lb44.9 kg | 130 lb59 kg | 170 lb77.1 kg | 213 lb96.6 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 55 lb24.9 kg | 86 lb39 kg | 132 lb59.9 kg | 171 lb77.6 kg |
| Smith Machine Reverse-Grip Bench Press | 104 lb47.2 kg | 137 lb62.1 kg | 179 lb81.2 kg | 224 lb101.6 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 138 lb62.6 kg | 179 lb81.2 kg |
| Smith Machine Reverse-Grip Bench Press | 108 lb49 kg | 144 lb65.3 kg | 187 lb84.8 kg | 234 lb106.1 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Smith Machine Reverse-Grip Bench Press | 113 lb51.3 kg | 150 lb68 kg | 195 lb88.5 kg | 244 lb110.7 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg |
| Smith Machine Reverse-Grip Bench Press | 118 lb53.5 kg | 156 lb70.8 kg | 203 lb92.1 kg | 254 lb115.2 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 65 lb29.5 kg | 101 lb45.8 kg | 156 lb70.8 kg | 202 lb91.6 kg |
| Smith Machine Reverse-Grip Bench Press | 123 lb55.8 kg | 162 lb73.5 kg | 211 lb95.7 kg | 264 lb119.7 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 162 lb73.5 kg | 209 lb94.8 kg |
| Smith Machine Reverse-Grip Bench Press | 127 lb57.6 kg | 168 lb76.2 kg | 219 lb99.3 kg | 274 lb124.3 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 168 lb76.2 kg | 216 lb98 kg |
| Smith Machine Reverse-Grip Bench Press | 131 lb59.4 kg | 174 lb78.9 kg | 227 lb103 kg | 284 lb128.8 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 72 lb32.7 kg | 112 lb50.8 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Smith Machine Reverse-Grip Bench Press | 136 lb61.7 kg | 180 lb81.6 kg | 234 lb106.1 kg | 293 lb132.9 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 179 lb81.2 kg | 230 lb104.3 kg |
| Smith Machine Reverse-Grip Bench Press | 140 lb63.5 kg | 185 lb83.9 kg | 241 lb109.3 kg | 302 lb137 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 76 lb34.5 kg | 119 lb54 kg | 184 lb83.5 kg | 237 lb107.5 kg |
| Smith Machine Reverse-Grip Bench Press | 144 lb65.3 kg | 191 lb86.6 kg | 249 lb112.9 kg | 311 lb141.1 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 189 lb85.7 kg | 244 lb110.7 kg |
| Smith Machine Reverse-Grip Bench Press | 148 lb67.1 kg | 196 lb88.9 kg | 256 lb116.1 kg | 320 lb145.1 kg | |
| 250 lb113.4 kg | Dumbbell Bench Press | 80 lb36.3 kg | 126 lb57.2 kg | 195 lb88.5 kg | 251 lb113.9 kg |
| Smith Machine Reverse-Grip Bench Press | 152 lb68.9 kg | 202 lb91.6 kg | 263 lb119.3 kg | 329 lb149.2 kg | |
| 260 lb117.9 kg | Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 200 lb90.7 kg | 258 lb117 kg |
| Smith Machine Reverse-Grip Bench Press | 157 lb71.2 kg | 207 lb93.9 kg | 270 lb122.5 kg | 338 lb153.3 kg | |
| 270 lb122.5 kg | Dumbbell Bench Press | 85 lb38.6 kg | 133 lb60.3 kg | 205 lb93 kg | 264 lb119.7 kg |
| Smith Machine Reverse-Grip Bench Press | 161 lb73 kg | 212 lb96.2 kg | 277 lb125.6 kg | 346 lb156.9 kg | |
| 280 lb127 kg | Dumbbell Bench Press | 87 lb39.5 kg | 136 lb61.7 kg | 210 lb95.3 kg | 271 lb122.9 kg |
| Smith Machine Reverse-Grip Bench Press | 164 lb74.4 kg | 218 lb98.9 kg | 284 lb128.8 kg | 355 lb161 kg | |
| 290 lb131.5 kg | Dumbbell Bench Press | 89 lb40.4 kg | 139 lb63 kg | 215 lb97.5 kg | 277 lb125.6 kg |
| Smith Machine Reverse-Grip Bench Press | 168 lb76.2 kg | 223 lb101.2 kg | 290 lb131.5 kg | 363 lb164.7 kg | |
| 300 lb136.1 kg | Dumbbell Bench Press | 91 lb41.3 kg | 142 lb64.4 kg | 220 lb99.8 kg | 283 lb128.4 kg |
| Smith Machine Reverse-Grip Bench Press | 172 lb78 kg | 228 lb103.4 kg | 297 lb134.7 kg | 372 lb168.7 kg |
Women’s Dumbbell Bench Press vs Smith Machine Reverse-Grip Bench Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Dumbbell Bench Press | 18 lb8.2 kg | 34 lb15.4 kg | 57 lb25.9 kg | 80 lb36.3 kg |
| Smith Machine Reverse-Grip Bench Press | 46 lb20.9 kg | 62 lb28.1 kg | 82 lb37.2 kg | 109 lb49.4 kg | |
| 110 lb49.9 kg | Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 kg |
| Smith Machine Reverse-Grip Bench Press | 49 lb22.2 kg | 66 lb29.9 kg | 87 lb39.5 kg | 116 lb52.6 kg | |
| 120 lb54.4 kg | Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 kg |
| Smith Machine Reverse-Grip Bench Press | 52 lb23.6 kg | 70 lb31.8 kg | 92 lb41.7 kg | 123 lb55.8 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Smith Machine Reverse-Grip Bench Press | 55 lb24.9 kg | 74 lb33.6 kg | 97 lb44 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg |
| Smith Machine Reverse-Grip Bench Press | 57 lb25.9 kg | 77 lb34.9 kg | 102 lb46.3 kg | 137 lb62.1 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Smith Machine Reverse-Grip Bench Press | 60 lb27.2 kg | 81 lb36.7 kg | 107 lb48.5 kg | 143 lb64.9 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 24 lb10.9 kg | 47 lb21.3 kg | 78 lb35.4 kg | 110 lb49.9 kg |
| Smith Machine Reverse-Grip Bench Press | 63 lb28.6 kg | 85 lb38.6 kg | 112 lb50.8 kg | 149 lb67.6 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 25 lb11.3 kg | 49 lb22.2 kg | 82 lb37.2 kg | 114 lb51.7 kg |
| Smith Machine Reverse-Grip Bench Press | 65 lb29.5 kg | 88 lb39.9 kg | 116 lb52.6 kg | 155 lb70.3 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 119 lb54 kg |
| Smith Machine Reverse-Grip Bench Press | 68 lb30.8 kg | 91 lb41.3 kg | 121 lb54.9 kg | 161 lb73 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 123 lb55.8 kg |
| Smith Machine Reverse-Grip Bench Press | 70 lb31.8 kg | 95 lb43.1 kg | 125 lb56.7 kg | 167 lb75.7 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 91 lb41.3 kg | 127 lb57.6 kg |
| Smith Machine Reverse-Grip Bench Press | 73 lb33.1 kg | 98 lb44.5 kg | 130 lb59 kg | 173 lb78.5 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Smith Machine Reverse-Grip Bench Press | 75 lb34 kg | 101 lb45.8 kg | 134 lb60.8 kg | 179 lb81.2 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 30 lb13.6 kg | 58 lb26.3 kg | 97 lb44 kg | 136 lb61.7 kg |
| Smith Machine Reverse-Grip Bench Press | 77 lb34.9 kg | 105 lb47.6 kg | 138 lb62.6 kg | 185 lb83.9 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 31 lb14.1 kg | 60 lb27.2 kg | 100 lb45.4 kg | 140 lb63.5 kg |
| Smith Machine Reverse-Grip Bench Press | 80 lb36.3 kg | 108 lb49 kg | 142 lb64.4 kg | 190 lb86.2 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 31 lb14.1 kg | 62 lb28.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
| Smith Machine Reverse-Grip Bench Press | 82 lb37.2 kg | 111 lb50.3 kg | 146 lb66.2 kg | 196 lb88.9 kg |
How Your Dumbbell Bench Press vs Smith Machine Reverse-Grip Bench Press Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Dumbbell Bench Press and Smith Machine Reverse-Grip Bench Press sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the dumbbell bench press strength level
The standards use the sex-specific bilateral dumbbell bench press thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the smith machine reverse-grip bench press strength level
The standards use the sex-specific thresholds from the individual Smith Machine Reverse-Grip Bench Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the smith machine reverse-grip bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Dumbbell Bench Press and Smith Machine Reverse-Grip Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 21.7 kg at 120 lb and 40.3 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Reverse-Grip Bench Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Smith Machine Reverse-Grip Bench Press standard is higher, and below zero means the Dumbbell Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Dumbbell Bench Press and Smith Machine Reverse-Grip Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
13.1 → 23.6 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Reverse-Grip Bench Press standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Smith Machine Reverse-Grip Bench Press standard is higher, and below zero means the Dumbbell Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Dumbbell Bench Press and Smith Machine Reverse-Grip Bench Press Exercises Used by This Calculator
Valid results depend on using the specified dumbbell bench press and smith machine reverse-grip bench press technique and load convention. Use strict, repeatable Dumbbell Bench Press and Smith Machine Reverse-Grip Bench Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Dumbbell Bench Press setup and load convention
Weight entered is weight per dumbbell. Dumbbells are lowered under control to chest level on a flat bench. Both dumbbells move together on each rep. Each rep finishes with full lockout at the top. Raw lifting only. Allowed equipment: matched dumbbells, flat bench, optional rack, optional belt, optional wrist wraps. Disallowed variations: incline dumbbell press, decline dumbbell press, single-arm dumbbell press, machine press, Smith machine, floor press, partial reps, and assisted reps. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps.
Use the Smith Machine Reverse-Grip Bench Press setup and load convention
Use Smith rails vertical within 1 degree and a non-counterbalanced bar. Measure actual unloaded resistance and enter it plus every plate on both sleeves. Center a rigid 0-degree bench. Maintain head, shoulders, back, and glutes in contact and feet planted. Set safety stops 2 cm plus or minus 0.5 cm below chest-touch height. Use a closed fully supinated grip whose hand centers equal 1.25 times biacromial width plus or minus 2 cm. Wrists remain stacked and grip orientation cannot change. Lower to light lower-sternum contact; press to elbows within 5 degrees of full extension without bounce, rehooking, support loss, or asymmetric motion. Count 1–12 controlled reps. Chalk/wrist wraps allowed; straps/hooks and assistance prohibited.
Enter one recent Dumbbell Bench Press result and one recent Smith Machine Reverse-Grip Bench Press result
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Smith Machine Reverse-Grip Bench Press — View the individual Smith Machine Reverse-Grip Bench Press standards and next strength-level target.
- Bench Press 1 Rep Max Calculator — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Wide Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.